beginner1 & 2 · 2020-07-16 · 05 06 set your goals. f15 beginner is a simple, easy-to-follow...

BEGINNER 1 & 2

Foundation.Inspiration.

Transformation.

TAKE THE NEXT STEP

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FOREVER ALOE VERA GEL Forever Aloe Vera Gel is a digestive aid.

FOREVER FIBER Forever Fiber is designed for digestive health

and is high in fibre and low in saturated fat.

FOREVER THERMForever Therm is formulated with vitamins

to provide supplemented support whilst achieving your diet and lifestyle goals.

FOREVER GARCINIA PLUSForever Garcinia Plus contains the prized Asian culinary

fruit Garcinia. It is high in chromium which helps with healthy macronutrient metabolism and also contributes to

the maintenance of normal blood glucose levels.

FOREVER LITE ULTRAForever Lite Ultra is available in chocolate and vanilla

flavours and provides 24g of protein per serving, plus many other vitamins and minerals.

TAKE EACH PRODUCT AS DIRECTED IN THE

SUPPLEMENT SCHEDULE FOR MAXIMUM RESULTS!

BEGINNER 1ARE YOU NEW TO FITNESS AND NUTRITION?Forever’s F.I.T. programme will provide you with the foundation and inspiration needed to achieve your transformation goal. F15 Beginner forms part of Forever F.I.T. and this level teaches you the basics of fitness. This hassle-free pack comes with all of the products you need to complete a fifteen-day programme, and this booklet is designed to guide you through a routine that is both attainable and flexible. You’ll learn customised body workouts, fundamental movements and basic cardio, and you’ll discover healthy recipes (P.34), exercise ideas, weight management products and lifestyle tips. All of this will help you to build a fitness foundation and form positive weight management habits.

F15 Beginner has been split into two fifteen-day regimes so that you can choose the one that best suits your lifestyle. Look closely at each supplement and meal schedule and exercise plan (F15 Beginner 1: P.7 and P.15. F15 Beginner 2: P.25 and P.28). Each regime has a slightly different calorie distribution and they also offer different exercise choices, so it’s important to consider how you will cope with each before you begin. If you are a complete fitness novice, we suggest you follow F15 Beginner 1.

NOT SURE HOW TO PERFORM SOME OF THE EXERCISE

ROUTINES?CHECK OUT OUR

USEFUL VIDEO TUTORIALS ON foreverfit15.com

BE MINDFUL OF YOUR HEALTH

Please note that the F.I.T. programme (C9 and F15) should not be taken by anyone who has diabetes,

kidney disease, epilepsy, heart disease or dementia. It should not be followed during pregnancy or when

breastfeeding, and it is not suitable for children.If you have any medical condition or are taking medication, please consult your doctor before starting the programme.

This programme may not be suitable if you are obese or underweight. Check your BMI and consult your doctor

before changing your diet and exercise regime.

Please refer to the foods supplement kit packaging for further information on usage.

Please note: if you want to

complete both parts (F15 Beginner 1

and F15 Beginner 2) you will need to

purchase additional products.

03 04

LET’S GET STARTED.FOLLOW THESE TIPS TO ACHIEVE YOUR BEST RESULTS.

KNOW THAT YOU CAN DO THIS.

WEIGH AND MEASURE YOURSELF BEFORE YOU BEGIN.Record your measurements in this booklet and calculate the difference at the end of F15.

RECORD YOUR DAILY EXERCISE, FOOD INTAKE, AND HOW YOU FEEL WHILE ON F15.Accountability will help prevent you from deviating from the programme.

DRINK PLENTY OF WATER. Approximately 3 litres a day for men and 2 – 2½ litres a day for women.

PUT DOWN THE SALTSHAKER. Salt contributes to fluid retention. Flavour foods with herbs and spices instead.

AVOID FIZZY DRINKS AND CARBONATED BEVERAGES. Carbonation promotes bloating. Drinking fizzy drinks also adds unwanted calories and sugar.

1

2

3

4

5

Forever Lite Ultra

1X pouch(15 servings)

Forever Fiber

15 packets

What your pack

includes:

Forever Aloe Vera Gel

2X 1 litre bottles

Forever Garcinia Plus

90 softgels

Forever Therm

30 tablets

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SET YOUR GOALS.F15 Beginner is a simple, easy-to-follow and flexible programme designed to ease learners into fitness. Setting goals will help you to keep on track, but it is important to be realistic. These goals can be anything, from dropping a dress size to running a mile without stopping. What are your goals?

CLEAR GOALS WILL HELP YOU STAY MOTIVATED AS YOU MOVE FORWARD.

BODY WEIGHT & MEASUREMENTS.

HOW TO MEASURE:CHEST / Measure under your armpits around the front of

your chest with your arms relaxed at your sides.

BICEPS / Measure half way between your armpit and elbow with your arm relaxed at your side.

WAIST / Measure your natural waist – approximately 2" above your hips.

HIPS / Measure around the widest part of the hips and buttocks.

THIGHS / Measure at the widest point of the thigh including the highest

point on your inner thigh.

CALVES / Measure the thickest part of your calf, typically about half way

between the knee and the ankle, while your calves are relaxed.

BEFORE F15 BEGINNER MEASUREMENTS:

BICEPS

CHEST

WAIST CALVES

THIGHS

WEIGHT

HIPS

AFTER F15 BEGINNER 1 MEASUREMENTS:

BICEPS

CHEST

WAIST CALVES

THIGHS

WEIGHT

HIPS

AFTER F15 BEGINNER 2 MEASUREMENTS:

BICEPS

CHEST

WAIST CALVES

THIGHS

WEIGHT

HIPS

0807

Before taking Forever Aloe Vera Gel

2X Forever Garcinia Plus softgels



120ml Forever Aloe Vera GelWith a minimum of 240ml of water.

1X Forever Therm tablet*

*Take with food.

A minimum of 240ml of water

1X scoop Forever Lite Ultra Mixed with 300ml of skimmed milk.

1X packet Forever Fiber Mixed with 240-300ml of water or other beverage.

Turn to P.15 for the recommended workout schedule.

Mix 120g of Forever Aloe Vera Gel, 1 scoop

of Argi+ and water to taste. Shake with ice

for a delicious way to enjoy the benefits of aloe.

BEGINNER 1 SCHEDULE.FOLLOW THIS SUPPLEMENT SCHEDULE EACH DAY TO ACHIEVE MAXIMUM RESULTS WHILE ON THE F15 BEGINNER 1 FIFTEEN-DAY PROGRAMME.

Mid

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Wait 30minutes

FOOD SUPPLEMENTS ARE NOT FOODS; THEY ARE DESIGNED TO SUPPORT YOU IN REACHING YOUR LIFESTYLE GOALS. THEY DO NOT CONTRIBUTE TO WEIGHT LOSS IN ISOLATION WITHOUT BEING PART OF A CALORIE-CONTROLLED DIET AND EXERCISE REGIME.

Please note: If you are lactose intolerant or you want to spice up your shake, why not try Cherry Ginger Zinger on P.13.

200-calorie snack for women

300-calorie snack for men

This can be consumed at any time of the day. See P.36.

This can be consumed at any time of the day.

F.I.T. TIPA great way to drink your daily aloe is to mix it with Argi+ (sold separately). Argi+ provides 5g of

L-Arginine per serving plus vitamin C, which contributes to the

reduction of tiredness and fatigue. Give your body the energy boost it

needs to keep going all day long!

Be sure to take Forever Fiber separately

from your daily supplements. Fibre can bind to some nutrients, impacting its

absorption by your body.

450-calorie lunch for women

550-calorie lunch for men

See P.37 for suggestions.

1X Forever Therm tablet**Take with food.

Before having your meal


Wait 30minutes

Wait 30minutes

450-calorie dinner for women

550-calorie dinner for men


09 10

THE POWER OF PROTEIN.Protein is a big player in our health and wellness and makes up much of your muscles, brain, nerves, hair, skin and nails.

MEASURING YOUR BMR.

MEASURING YOUR AMR.Select your activity level, e.g. extra light, light, moderate, or heavy (this can

vary on a daily basis), and the site will work out your AMR.To lose weight = eat less than your AMR but above your BMR +

To maintain weight = eat the same amount of calories as your AMR +

To gain weight = consume more calories than your AMR +

WHEN IT COMES TO WEIGHT LOSS, CHANGING YOUR MIND IS AS IMPORTANT AS CHANGING YOUR BODY.Without learning new habits, any weight that you lose could be gained back if you slip back into the old habits that caused you to gain weight in the first place. The best place to get started is in the kitchen.

Learning about fuelling your body the right way and the importance of protein, carbohydrates and fat can make a huge impact on your journey to looking and feeling better!

BASAL METABOLIC RATE (BMR) AND ACTIVE

METABOLIC RATE (AMR).Everybody’s body is different, and for our bodies to function correctly on a daily basis (even while sleeping) we need to ‘fuel’ it. We do this by consuming calories, but first it is important to work out how many calories you require – you can do this by working

out your BMR and AMR.

Basal metabolic rate (BMR) is the energy required to maintain the body’s normal function when at rest (this will vary depending on your gender, weight and age).

It contributes to around 75% of the total energy expenditure and is determined in part by the amount of muscle in the body; this is why we aim to have a good

amount of muscle to fat ratio. When muscle is lost, for example through extreme starvation diets, BMR will drop. This would ultimately mean

that a lower calorie (kcal) requirement is needed.

Your AMR is your active metabolic rate, and the one you can influence the most; the more active you are, the more energy you will use.

First of all work out how active you are going to be based on the information below. Multiply your BMR by the figure that corresponds to your

exercise level and you will be left with your AMR.

...Forever Lite Ultra is a quick, easy and

delicious way to increase your protein intake?

Protein contributes to the growth and maintenance of muscle mass.

...as you exercise, high protein foods help

to build muscle?

As you lose weight, the high protein foods will help to maintain

muscle.

F.I.T. TIPSTAY AWAY FROM WHITE BREADS, CHIPS AND OTHER PROCESSED CARBOHYDRATES (OFTEN WHITE OR LIGHT IN COLOUR) AND FOCUS ON INTRODUCING COLOURFUL OPTIONS TO YOUR PLATE INSTEAD. THIS WILL ENSURE THAT YOU’RE CHOOSING NUTRIENT-DENSE, SATISFYING FOODS!

PLEASE NOTE: EATING LESS THAN YOUR BMR AND/OR LESS THAN 700KCAL BELOW YOUR AMR REGULARLY WILL CAUSE YOUR BODY

TO THINK IT IS GOING INTO STARVATION MODE. THIS WILL LOWER YOUR METABOLISM AND YOUR BODY WILL USE LEAN MUSCLE

INSTEAD OF FAT AS FUEL.

DID YOU KNOW...

STEP TWO:Click the top right

purple hexagon that says ‘calculator’ then

click the top right green hexagon that says

‘BMR & AMR’.

STEP ONE:You can calculate yours

easily using the calculator in the top

right of the screen onwww.foreverfituk.co.uk

STEP THREE: Put in your weight (in kilos), height (in cm), age and gender. This

will give you your BMR.

11 12

FIGHTING CARB-O-PHOBIA.With all of the confusing information available on carbohydrates these days, you may find yourself thinking you should avoid them all together. In reality, there are good carbs, like oats, that slowly release energy and are a good source of fibre; a good source of fibre provides you with energy for a longer amount of time.

On the other end of the spectrum are the carbohydrates that are largely stripped of their original nutrition and fibre. These are digested quickly and cause a rapid rise in blood sugar, leaving you hungry and with low energy shortly after you eat them.

Here are some great sources for healthy carbohydrates:

+ Fruits

+ Vegetables

+ Black beans

+ Chickpeas

+ Lentils

+ Brown rice

+ Wild rice

+ Oatmeal

+ Bulgur wheat

+ Rolled oats

+ Quinoa

+ Whole wheat

+ Whole grain barley

FINDING F.I.T. FATS.Just like carbohydrates, there is a lot of confusing information about fats and how they fit into your diet. Over the last few years, the health and fitness community has largely unified on the benefits of monounsaturated and polyunsaturated fats.

CONSIDER ADDING THESE FATS INTO YOUR DIET IN MODERATION:

Monounsaturated Fats

+ Avocados + Olives

+ Nuts (almonds, peanuts, macadamia nuts, hazelnuts,

pecans, cashews)+ Natural peanut or almond

butter (containing just nuts and salt)

Polyunsaturated Fats

+ Walnuts + Seeds (sunflower, sesame,

pumpkin, flax, chia)+ Fatty fish (salmon, mackerel, tuna, herring, trout, sardines)

+ Sources of soy milk and tofu

F.I.T. TIPWhile good fats are healthy, moderation

is key. Generally try to limit yourself to one or two servings of these

foods a day.

UNHEALTHY TRANS FATS ARE ONE OF

THE BIGGEST CULPRITS IN WEIGHT GAIN. THESE

ARE OFTEN FOUND IN BAKED GOODS,

PACKAGED SNACKS AND FRIED FOODS.

13 14

F.I.T. TIPCreate your own shake

by combining 1 scoop of Forever Lite Ultra with 240-300ml

of skimmed, almond, coconut, soy or rice milk, 90g-180g of fruits and

vegetables, 1 tablespoon of healthy fats like chia seeds, flax seeds,

nut butter, avocado or coconut oil, and ice, water or green tea.

Blend together and serve.

Feel free to substitute the milk in these recipes with

skimmed, rice milk, unsweetened almond milk, unsweetened coconut milk or unsweetened soy milk.

HAVE A GREAT RECIPE? SHARE IT WITH US AT facebook.com/foreveruk

Creating your own shake can be fun but it

is important to keep an eye on the calories that you’re putting in. We recommend

300kcal for women and 450kcal for men so keep

this in mind when combining ingredients.

FOREVER LITE ULTRA SHAKE RECIPES.In F15 Beginner 1, drink your shake for breakfast to get your day started. In F15 Beginner 2, drink your shake after your workout or for a mid-day boost.

Keep an eye on how many calories you’re consuming. If you choose a high-calorie shake, you will need to increase your exercise levels.

CHERRY GINGER ZINGER

1 scoop Forever Lite Ultra / 236ml unsweetened coconut milk / 125g fat-free plain Greek yoghurt

77g cherries / 4g ginger7g Forever Bee Honey / 4-6 ice cubes

(Approx. 274kcal)

1 scoop Forever Lite Ultra / 236ml unsweetened coconut milk / 166g plain Greek yoghurt

115g cherries / 4g ginger10.5g Forever Bee Honey / 4-6 ice cubes

(Approx. 447kcal)

PEACHES & CREAM

1 scoop Forever Lite Ultra / 237ml unsweetened almond milk / 225g peaches / ½ teaspoon cinnamon

14g walnut pieces / 4-6 ice cubes

(Approx. 295kcal)

1 scoop Forever Lite Ultra / 296ml unsweetened almond milk / 338g peaches / ½ teaspoon cinnamon

28g walnut pieces / 4-6 ice cubes

(Approx. 452kcal)

GREEN GOODNESS

1 scoop Forever Lite Ultra / 118ml unsweetened soy milk 114g kale leaves / 115g spinach / 50g banana

7.5g flax seeds

(Approx. 318kcal)

1 scoop Forever Lite Ultra / 177ml unsweetened soy milk171g kale leaves / 225g spinach / 75g banana

11g flax seeds

(Approx. 476kcal)

BLUEBERRY MUFFIN

1 scoop Forever Lite Ultra / 177ml skimmed milk or alternative / 83g fat-free plain Greek yoghurt

50g blueberries / 15g old fashioned oats pinch of cinnamon / 0.6ml vanilla extract

12.5g granola for topping

(Approx. 320kcal)

1 scoop Forever Lite Ultra / 177ml skimmed milk or alternative / 125g fat-free plain Greek yoghurt

75g blueberries / 21g old fashioned oatspinch of cinnamon / 0.6ml vanilla extract

25g granola for topping

(Approx. 489kcal)

CHOCOLATE RASPBERRY DELIGHT

1 scoop Forever Lite Ultra / 236ml unsweetened coconut milk / 130g fresh or frozen raspberries

3.7g cocoa powder / 15g almond butter 17g cacao nibs (optional topping) / 4-6 ice cubes

(Approx. 305kcal)

1 scoop Forever Lite Ultra / 236ml unsweetened coconut milk / 195ml fresh or frozen raspberries

7.4g cocoa powder / 22g almond butter 17g cacao nibs (optional topping) / 4-6 ice cubes

(Approx. 470kcal)

STRAWBERRY SHORTCAKE

1 scoop Forever Lite Ultra / 180g fat-free plain Greek yoghurt / 133g strawberries / 15g old fashioned oats

0.6ml vanilla extract / 4-6 ice cubes

(Approx. 278kcal)

1 scoop Forever Lite Ultra / 360g fat-free plain Greek yoghurt / 166g strawberries / 21g old fashioned oats

0.6ml vanilla extract / 4-6 ice cubes

(Approx. 440kcal)

APPLE CRISP

1 scoop Forever Lite Ultra / 177ml unsweetened soy milk 57g unsweetened apple sauce / 113g apple, chopped

pinch of cinnamon and nutmeg / 17g dates 3g chia seeds / 4-6 ice cubes

(Approx. 300kcal)

1 scoop Forever Lite Ultra / 296ml unsweetened soy milk 113g unsweetened apple sauce / 133g apple, chopped

pinch of cinnamon and nutmeg / 34g dates 6g chia seeds / 4-6 ice cubes

(Approx. 461kcal)

+ MEN+ WOMEN

15 16

BEGINNER 1 WORKOUT SCHEDULE.LET’S GET MOVING.The F15 Beginner programme combines three body-weight workouts that you can do anywhere and cardio at your own pace to get you moving! No set up, no confusing gym equipment, no excuses.

REMEMBER: Always warm up and cool down before and after exercising; be aware that training too hard can lead to injury. Listen to your body and if you feel pain, stop. If you have existing injuries or pain, consult your doctor before starting this or any exercise regime.

DAY 3REST

DAY 2CARDIO

DAY 7REST

DAY 6CARDIO

DAY 11F15 BEGINNER

WORKOUT TWO

DAY 10REST

DAY 15REST

DAY 14CARDIO

DAY 1F15 BEGINNER

WORKOUT ONE

DAY 5REST

DAY 9CARDIO

DAY 13F15 BEGINNER

WORKOUT THREE

DAY 4F15 BEGINNER

WORKOUT TWO

DAY 8F15 BEGINNER

WORKOUT ONE

DAY 12REST

COMMIT TO CARDIO.

Cardio refers to any movement that

helps increase heart rate and circulation. Cardio exercise can help boost metabolism,

help support a healthy heart and can help you recover more quickly after

strenuous exercise.

Commit to doing two-to-three days of cardio activity per week. These sessions should be

30-60 minutes in length and ideally performed without interruption.

However, if you are in a time crunch, you

can break cardio into 15-minute sessions. Find an intensity that feels like a five-to-seven

on a scale of ten, with ten being extremely difficult.

RECOMMENDED CARDIO EXERCISES

INCLUDE: Walking +

Jogging +

Climbing stairs +

Cross-trainer +

Rowing +

Swimming +

Yoga +

Biking +

Hiking +

Aerobics +

Dancing +

Kickboxing +

1717 1818

STEP/TOUCH 16X

SUMO SQUAT AND REACH

8X

BUTT- KICKERS

16XALTERNATE KNEE LIFTS

16X

LATERAL LUNGES 16X

KNEE LIFT TO REVERSE

LUNGE 16X

JUMPING JACKS

20X

WARM UP. YOUR BODY IS A MACHINE. It’s important to prep before you throw yourself into a workout. Warming up allows your joints to move through their full range of motion and can help to improve the quality of your workout while reducing your chances of injury. Think of it as a dress rehearsal for the main event. Use this warm up before each exercise in the F15 Beginner programme.

TO SEE VIDEOS OF ALL WARM UPS AND

EXERCISES, VISIT FOREVERFIT15.COM

COOL DOWN.Save a few minutes at the end of each workout

to cool down. This allows your heart rate to transition easily into recovery, while breathing

and blood pressure come back to normal. It also helps improve flexibility and helps prevent injury. The cool down should be

performed fluidly as a series of movements rather than individual exercises.

STANDING REACHES

16X

LATERAL SUPPORTED

LUNGES 16X

SUMO SQUATS

8X

HAMSTRING STRETCH

LEFT 16X

LUNGE WITH QUAD STRETCH

RIGHT 16X

LUNGE WITH QUAD STRETCH

LEFT 16X

HAMSTRING STRETCH

RIGHT 16X

CHEST OPENERS

8XSHOULDER

CIRCLES 8X

19 20

Repeat 2-3 times

for full workout!

Rest 60 seconds

30 seconds

each

BEGIN ON EITHER

LEG

F.I.T. TIPIf you’re new to exercise or it

has just been a while since your last workout, focus on completing one full round and mastering the

correct form. Once you have it down, on your second or third

workout, go for round two!

BEGINNER WORKOUT ONEThis workout introduces ten foundational moves that utilise lower body, upper body, core, balance and some unilateral movements. Each exercise will be performed for 30 seconds with a 5-second transition between exercises.

Once you have finished all ten exercises, recover for 60 seconds and start again with a goal of completing two-to-three rounds total!

+ Alternating lunges

+ Alternating knee lifts

+ Alternating butt-kickers

+ Squats

+ Bird-dog left

+ Bird-dog right

+ Pushups

+ Superman

+ Reverse crunches

+ Inverted bike

BEGINNER WORKOUT TWOThis workout introduces ten exercises that combine upper body, lower body and core. Many of the exercises require rotational movements that will also activate your core and balance.

Each exercise will be performed for 45 seconds with a 10-second transition between exercises. Once all ten exercises have been completed, recover for 60 seconds and start again with a goal of completing two-to-four rounds total!

+ Squat reaches

+ Woodchops high left to low right

+ Woodchops high right to low left

+ Alternating side lunges

+ Side-to-side squats

+ Plank to side plank left

+ Kneeling tricep pushups

+ Plank to side plank right

+ Glute bridges

+ Core roll-ups

45 seconds

each

F.I.T. TIPChallenge makes changes!

Completed two rounds last time? Take on three this time to get

stronger and take the next step on your path to looking and

feeling better.

Repeat 2-4 times

for full workout!

Rest 60 seconds

21 22

+ Sumo squats

+ Downward dog to plank

+ Balancing deadlifts left

+ Balancing deadlifts right

+ Triangle abs left

+ Triangle abs right

+ Lunges left

+ Lunges right

+ Boat pose

+ Supine twist

F.I.T. TIPTake your workout to the

next level by really feeling your body move. The goal in this workout shouldn’t be higher

repetitions, but rather increasing the quality of the movement.

BEGINNER WORKOUT THREEThis workout introduces ten exercises that incorporate hip rotation and some yoga style strength training. These movements are slower with more focus on balance and core stabilisation.

Each exercise will be performed for 60 seconds with a 10-second transition between exercises. Once all ten exercises have been completed, recover for 60 seconds and start again with a goal of completing a total of three rounds!

Repeat 3 times for full

workout!

Rest 60 seconds

60 seconds

each

CONGRATULATIONS ON COMPLETING

FOREVER BEGINNER 1!

KEEP MOVING! F15 BEGINNER 2 IS THE

NEXT STEP ON YOUR JOURNEY TO LOOKING AND FEELING BETTER.

Don’t forget to record your weight and measurements on P.6 to track your progress. This is always a great time to re-evaluate your goals and make sure you’re pushing for what you want.

ALREADY MET ONE OF YOUR GOALS? AMAZING WORK!

Consider the progress you’re making and the changes

you’re seeing in your body and set a new goal to

challenge yourself!

2423

BEGINNER 2

TAKE THE NEXT STEP.In F15 Beginner 1, you learned how to begin building healthy habits and that fitness and nutrition are important parts of looking and feeling better. Take that knowledge to the next level with F15 Beginner 2.

If you haven’t already, make sure you record your weight and measurements on P.6 and take progress photos to track your results. Review your goals and focus on what you’ll need to do during the F15 Beginner 2 programme to get there.

25 26




120ml Forever Aloe Vera GelWith a minimum of 240ml of water.

450-calorie lunch for women

550-calorie lunch for men


A minimum of 240ml of water


*Take with food.

300-calorie breakfast for women

450-calorie breakfast for men


BEGINNER 2 SCHEDULE.FOLLOW THIS SUPPLEMENT SCHEDULE EACH DAY TO ACHIEVE MAXIMUM RESULTS ON THE F15 BEGINNER 2 FIFTEEN-DAY PROGRAMME.

Before taking Forever Aloe Vera Gel

Wait 30minutes


Wait 30minutes


Wait 30minutes

1X packet Forever Fiber Mixed with 240-300ml of water or other beverage.

This can be consumed at any time of the day.

This snack can be taken at any time of day.M

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*Take with food.

1X scoop Forever Lite Ultra Mixed with 300ml of skimmed milk.

F.I.T. TIPWater might not seem like the

biggest player in your weight loss journey, but it can have a significant impact. Remember to drink at least

2 litres of water every day during the F15 programme.

FOOD SUPPLEMENTS ARE NOT FOODS; THEY ARE DESIGNED TO SUPPORT YOU IN REACHING YOUR LIFESTYLE GOALS. THEY DO NOT CONTRIBUTE TO WEIGHT LOSS IN ISOLATION WITHOUT BEING PART OF A CALORIE-CONTROLLED DIET AND EXERCISE REGIME.

Please note: If you are lactose intolerant or you want to spice up your shake, why not try Cherry Ginger Zinger on P.13.

Be sure to take Forever Fiber separately

from your daily supplements. Fibre can bind to some nutrients, impacting its

absorption by your body.

450-calorie dinner for women

550-calorie dinner for men


Turn to P.28 for the recommended workout schedule

282827

THESE SUPER-EFFICIENT WORKOUTS CAN BE DONE ALMOST ANYWHERE WITHOUT ANY SPECIALISED EQUIPMENT.

BEGINNER 2 WORKOUT

SCHEDULE.

We’ve all heard the phrase ‘breakfast is the most important meal of the day’. Eating a healthy breakfast can set the tone for the rest of your day and help propel you towards your weight loss goals. In the F15 Beginner 1 programme, we talked about the importance of protein, carbohydrates and healthy fats. Enjoy a balanced breakfast including each of these to start your day off right and avoid overeating or snacking mid-morning.

SOME PEOPLE WHO SKIP BREAKFAST FIND THEY FEEL LESS FOCUSED AND TEND TO OVEREAT LATER BECAUSE THEY FEEL OVER-HUNGRY. It might seem like skipping breakfast is an easy way to cut calories, but this can actually add up to some considerable steps in the wrong direction. If you feel too sluggish to exercise and overeat later, you’re much worse off than if you have a healthy breakfast and feel energised to workout and eat a balanced dinner.

BUILD A BETTER BREAKFAST.

DAY 7F15 BEGINNER

WORKOUT SIX

DAY 6REST

DAY 15F15 BEGINNER

WORKOUT SIX

DAY 14REST

DAY 5INTERVAL CARDIO

INTENSITY

DAY 13F15 BEGINNER

WORKOUT FIVE

DAY 3REST

DAY 2NO EQUIPMENT

CARDIO WORKOUT

DAY 1F15 BEGINNER

WORKOUT FOUR

DAY 4F15 BEGINNER

WORKOUT FIVE

DAY 8NO EQUIPMENT

CARDIO WORKOUT

DAY 11INTERVAL CARDIO

INTENSITY

DAY 10F15 BEGINNER

WORKOUT FOUR

DAY 9REST

DAY 12REST

TAKE YOUR FITNESS TO THE

NEXT LEVEL.The F15 Beginner 2 programme builds on the three

bodyweight workouts that you’ve already learned and introduces exciting new cardio trainings to get you moving!

29 30

Looking for a new way to challenge yourself? Introducing intervals into your cardio routine is an effective way to rev up your metabolism in a short

period of time. A great way to take your cardio routine to the next level is by following the

‘30-20-10’ training formula. No matter what form of cardio you’re doing, introducing intervals

can up the intensity AND the benefits.

Complete your cardio at a comfortable speed for 30 seconds. Then pick up the

pace and challenge yourself for 20 seconds. Finally, for the last

10 seconds, complete your cardio at the highest level possible.

Using running as an example, jog comfortably for 30 seconds, run hard for 20 seconds and sprint

for the remaining 10 seconds.

Repeat this five times in a row before recovering for

2 minutes by walking slowly or jogging. That’s it! In only

12 minutes, you’ve completed a powerful, heart-pumping

cardio workout!

While there are different opinions on the best way to workout for weight loss, one thing is universal – the need for cardio exercise. In F15 Beginner 2, we are going to crank up the volume and add our own calorie-busting workouts.

+ Steady-state exercise 2 minutes

+ Jumping jacks 1 minute


+ Running with high knees 1 minute


+ Lateral side hops 1 minute


+ Mountain climbers 1 minute


+ Jack squats 1 minute

This workout alternates five 1-minute exercises with 2-minute steady-state exercises to boost your heart rate and keep you moving!

Choose a steady-state cardio activity that you will perform between each interval push. These activities might include jumping rope, jogging or power walking. Once all exercises are completed, rest for 60 seconds with a goal of completing two-to-three rounds total.

CRANK UP THE CARDIO.

Repeat 2-3 times

for full workout!

NO EQUIPMENT

CARDIO WORKOUT.

WARM UP.In F15 Beginner 1, you learned the importance of warming up to give you the best quality workout and lowest possible risk for injury. Use those foundational moves before each F15 Beginner 2 workout to get started. Need a refresher? Review the warm up exercises on P. 17 or watch the video at foreverfit15.com.

CARDIO INTERVAL INTENSITY

F.I.T. TIPIf you are stuggling to

complete five intervals in a row, use the 30-second round to do

active recovery (i.e. walking instead of jogging). If you

become light-headed, take a seat. Finish with a walk

for the remainder of the time.

3231

+ Alternating lunges

+ Static lunges (15 seconds per side)

+ Alternating knee lifts

+ Knee lift to reverse lunges (15 seconds per side)

+ Alternating butt-kickers

+ Staggered hinges (15 seconds per side)

+ Squats

+ Pulsing squats

+ Bird-dog left

+ Bird-dog elbow to knee left

+ Bird-dog right

+ Bird-dog elbow to knee right

+ Pushups

+ Plank

+ Superman

+ Side plank (15 seconds per side)

+ Reverse crunches

+ Seated reverse crunches

+ Inverted bike

+ Mountain climbers

F.I.T. TIPPay attention to the way in

which the new exercises build on to the ones you’ve already

learned. We will continue adding onto these moves as we

move forward in the F.I.T. programme!

Repeat 2-3 times

for full workout!

Rest 60 seconds

BEGINNER WORKOUT FOURIn F15 Beginner 2, you will build on the exercises from F15 Beginner 1 with added challenges following each move. Each exercise will be performed for 30 seconds with a 5-second transition between exercises.

Once you have completed all exercises, recover for 60 seconds and start again with a goal of completing two-to-three rounds total!

30 seconds

each

F.I.T. TIPChallenge makes changes!

Completed two rounds last tme? Take on three this time to get

stronger and take the next step on your path to looking and

feeling better.

BEGINNER WORKOUT FIVEThis workout adds 15-second dynamic exercises to the base moves that you learned in F15 Beginner 1. Many of these exercises require rotational movements that will also activate your core and balance.

Each exercise will be performed for 45 seconds and immediately followed by a 15-second supplemental exercise. After completing each supplemental exercise, take a 10-second rest before beginning the next exercise. Once all exercises have been completed, recover for 60 seconds and start again with a goal of completing between two-to-four rounds total!

Repeat 2-4 times

for full workout!

Rest 60 seconds

+ Squat reaches 45 seconds

+ Pulsing squats 15 seconds

+ Woodchops high left to low right 45 seconds

+ Skaters 15 seconds

+ Woodchops high right to low left 45 seconds

+ Skaters 15 seconds

+ Alternating side lunges 45 seconds

+ Jack jumps 15 seconds

+ Side-to-side squats 45 seconds

+ Speed side-to-side squats 15 seconds

+ Plank to side plank left 45 seconds

+ Side plank hold 15 seconds

+ Kneeling tricep pushups 45 seconds

+ Mountain climber lunges 15 seconds

+ Plank to side plank right 45 seconds

+ Side plank hold 15 seconds

+ Glute bridges 45 seconds

+ Reverse crunches 15 seconds

+ Core roll-ups 45 seconds

+ Core hold 15 seconds

15-45 seconds

each

33

+ Sumo squats

+ Downward dog to plank

+ Balancing deadlifts left

+ Balancing deadlifts right

+ Triangle abs left

+ Triangle abs right

+ Lunges left

+ Lunges right

+ Boat pose

+ Supine twist

BEGINNER WORKOUT SIXThis workout was introduced in F15 Beginner 1 and incorporates hip rotation and some yoga style strength training. These movements are slower with more focus on balance and core stabilisation.

Each exercise will be performed for 60 seconds with a 10-second transition between exercises. Once all ten exercises have been completed, recover for 60 seconds and start again with a goal of completing a total of three rounds!

60 seconds

each

Repeat 3 times for full

workout!

COOL DOWN.

Don’t forget to save a few minutes at the end of each workout to cool

down. To review the cool down, visit P.18 or watch the video

at foreverfit15.com.

34

BEGINNER MEAL GUIDE.

The road to looking and feeling better goes right through your kitchen. Follow the daily calorie requirements

below throughout the F15 Beginner programme.

BREAKFAST.Mix and match the following recipes during the

F15 Beginner programme to start your day.

BREAKFAST CEREAL

Women – (Approx. 291kcal) Men – (Approx. 412kcal)

2 whole wheat breakfast biscuits 150ml semi-skimmed milk1 small banana

3 whole wheat breakfast biscuits 175ml semi-skimmed milk1 large banana

Break the biscuits into a bowl and add the chopped banana. Alternatively you can add a couple of strawberries to the mix. Finish with milk but feel free to use almond, soy or even hot milk instead if preferred.

PORRIDGE


50g dry porridge oats 1 teaspoon Forever Bee Honey 50g mixed berries 1 tablespoon low-fat Greek yoghurt ½ small banana

70g dry porridge oats 1½ teaspoon Forever Bee Honey 50g mixed berries 1 tablespoon low-fat Greek yoghurt 1 large banana

Cook the porridge with water as instructed on the packet. Top with berries of your choice, Forever Bee Honey and yoghurt. Choose to eat the banana separately or slice on top. You can also change the berries for ½ tablespoon of dried fruit.

BREAKFAST EGGS


2 eggs 2 slices of wholemeal toast1½ teaspoons butter

2 eggs 2 slices of wholemeal toast1½ teaspoons butter50g light mozzarella, grated

Boil or poach the eggs and top the buttered toast with eggs or serve as toast fingers. Sprinkle the cheese on the eggs and lightly grill until melted (men only). Season with a pinch of black pepper.

FRUIT AND YOGHURT


150g low-fat Greek yoghurt1½ tablespoons muesli or granola100g unsweetened pineapple

225g low-fat Greek yoghurt2 tablespoons muesli or granola100g unsweetened pineapple220ml unsweetened almond milk

Layer the fruit at the bottom of a bowl, add the muesli or granola and top with yoghurt. Refrigerate overnight. Men can enjoy with a glass of milk.

+ Women 1,400 calories

+ Men 1,900 calories

+ Women 1,500 calories

+ Men 2,000 calories

BEGINNER 1 BEGINNER 2

35 36

F.I.T. TIPMake sure you keep an

eye on how many calories you’re consuming. If you

choose a high-calorie meal, you may need to increase

your exercise levels. Turn to P.10 to find

out more.

FOREVER LITE ULTRA PANCAKE


1 scoop of Forever Lite Ultra, vanilla2 eggs ½ small banana 1 teaspoon Forever Bee Honey50ml semi-skimmed milk

1 scoop of Forever Lite Ultra, vanilla2 eggs 1 large banana 1½ teaspoon Forever Bee Honey85ml semi-skimmed milk

Blend the Forever Lite Ultra, egg and milk together. Spray a griddle or frying pan with low-calorie oil and add blended mixture. Cook the pancakes to suit and top with banana and Forever Bee Honey.

SUNDAY BRUNCH OMELETTE


3 eggs2 tablespoons water 2 rashers lean unsmoked bacon1 tomato2 mushrooms

3 eggs2 tablespoons water2 rashers lean unsmoked bacon1 tomato2 mushrooms1½ slices of wholemeal toast1 teaspoon butter

Grill mushrooms, tomatoes and bacon until soft and chop. Whisk eggs and water and season with black pepper and dried mixed herbs. Spray frying pan with low-calorie oil and cook omelette. Fill with chopped mixture.

SNACK.A well-balanced snack can help you feel full, fight cravings and keep you energised throughout the day. Make sure your snack includes at least two food items and pairs a carbohydrate with a protein and/or a healthy fat to promote balance.

SOUP


180g tomato soup1 small wholemeal roll

250g tomato soup 1 large wholemeal roll

DIP


60g houmousSelection of raw veg

90g houmousSelection of raw veg

OATCAKES


1 tablespoon peanut butter2 oatcakes

1½ tablespoons peanut butter3 oatcakes

FOREVER PRO X2 DESSERT


150g low-fat Greek or soya yoghurt½ Forever PRO X2 bar

150g low-fat Greek or soya yoghurt1 Forever PRO X2 bar

Crumble the bar into the yoghurt, mix well and enjoy!

FRUIT AND NUT MIX


1 tablespoon raisins5 walnut halves7 almonds

1 tablespoon raisins8 walnut halves14 almonds

VEGETABLE SUSHI


4 pieces of sushi1 oatcake

5 pieces of sushi2 oatcakes

BREAKFAST.

QUINOA PORRIDGE


1 scoop vanilla Forever Lite Ultra93g quinoa, cooked5ml coconut oilFlax (5g), chia (3g), or hemp (5g) seeds20g dried fruit OR 90g fruit0.6ml vanilla extract177ml unsweetened almond milkPinch of cinnamon

1 scoop vanilla Forever Lite Ultra138g quinoa, cooked10ml coconut oilFlax (10g), chia (6g), or hemp (10g) seeds60g dried fruit OR 130g fruit0.6ml vanilla extract237ml unsweetened almond milkPinch of cinnamon

Place cooked quinoa in a bowl and mix in coconut oil or seeds, Forever Lite Ultra, vanilla and almond milk. Top with fruit and cinnamon.

HAVE A GREAT RECIPE? SHARE IT WITH US AT facebook.com/foreveruk

LEAN AND GREEN PANCAKES


1 egg (53g)55g cottage cheese21g rolled oats115g spinach½ banana (75g)25g blueberries20g maple syrup

1 egg (53g)2 egg whites (90g)75g cottage cheese28g rolled oats115g spinach½ banana (75g)25g blueberries40g maple syrup

Heat griddle to medium heat. Set aside blueberries and maple syrup. Blend all remaining ingredients together until smooth. Pour into frying pan and turn once edges start to bubble. Top pancakes with blueberries and maple syrup. Enjoy!

AVOCADO AND EGG TOAST


1 slice whole grain bread¼ avocado, smashed1 hard-boiled egg

1 slice whole grain bread¼ avocado, smashed2 hard-boiled eggs

Toast whole grain bread. Spread smashed avocado on top. Hard-boiled eggs can be chopped up and added on top or enjoyed on the side.

37 38

LUNCH & DINNER.Mix and match the following recipes during the F15 Beginner programme to make sure you’re meeting your calorie requirement and staying properly fuelled throughout the day!

CHICKEN AND CHEESE WRAP


1 wholemeal tortilla wrap½ tablespoon caramelised onion houmous75g cooked chicken breast, diced30g mozzarella cheese,grated15g uncooked spinach leavesApple or pear

1 wholemeal tortilla wrap1 tablespoon caramelised onion houmous100g cooked chicken breast, diced30g mozzarella cheese, grated 15g uncooked spinach leavesApple or pear

Spread the houmous on the wrap and fill with the rest of the ingredients. Enjoy the fruit for dessert.

OPEN TUNA SANDWICH


100g tinned tuna fish in brine1 tablespoon light mayonnaise15g lettuce ½ stick celery ½ avocado 1 slice of wholemeal bread75g grapes

125g tinned tuna fish in brine1 tablespoon light mayonnaise15g lettuce ½ stick celery ½ avocado 2 slices of wholemeal bread75g grapes

Combine the tuna and chopped celery and season with freshly ground black pepper. Spread the bread with mashed avocado and top with lettuce and tuna. Enjoy grapes as dessert.

BAKED SWEET POTATO AND CHILLI


1 sweet potato 250g75g lean minced steak25g chopped onion¼ teaspoon garlic salt ½ - 1 teaspoon chilli powder25g red kidney beans75g chopped tomatoes1 tablespoon low-fat Greek yoghurt

1 sweet potato 300g100g lean minced steak40g chopped onion¼ teaspoon garlic salt ½ - 1 teaspoon chilli powder50g red kidney beans75g chopped tomatoes1 tablespoon low-fat Greek yoghurt

Bake the potato in the oven until soft. Spray low-calorie oil in a pan and cook onion and garlic, then add meat to brown. Add chilli, beans and tomatoes and simmer until cooked. Fill the potato and top with Greek yoghurt.

ASIAN CHICKEN WITH RICE


85g chicken breast 1 teaspoon coconut oil ¾ teaspoon curry powder ½ chicken stock cube ½ tablespoon raisins 1 tablespoon pine nuts ¼ teaspoon cinnamon 40g dry brown rice 125g spinach

115g chicken breast 1 teaspoon coconut oil ¾ teaspoon curry powder ½ chicken stock cube 1 tablespoon raisins 1 tablespoon pine nuts ½ teaspoon cinnamon 50g dry brown rice 125g spinach

Spread oil over chicken and season with ½ teaspoon of curry powder and black pepper. Bake in oven at 180°C for 25 minutes or until cooked. Bring chicken stock cube to boil with enough water for the rice. Add rice and bring to the boil. Simmer with the other ingredients. Serve with cooked spinach.

COD WITH SPRING ONION AND GINGER SAUCE


150g cod fillet½ red pepper1 ½ tablespoons light soy sauce1 teaspoon coconut oil1 tablespoon almond flakes2 spring onions, finely chopped½ teaspoon grated gingerPinch of garlic powder125g cooked brown riceSmall apple or pear

175g cod fillet½ red pepper1 ½ tablespoons light soy sauce1 teaspoon coconut oil1 tablespoon almond flakes2 spring onions, finely chopped½ teaspoon grated gingerPinch of garlic powder150g cooked brown riceSmall banana

Preheat oven to 200°C. Mix everything apart from the fish and rice in a bowl. Place fish in an ovenproof dish, cover with the marinade and bake for 12-15 minutes until the fish flakes. Serve on top of rice. Enjoy the fruit for dessert.

TASTY TOMATO PASTA


1 teaspoon olive oil½ onion, finely chopped½ garlic clove, finely chopped 75g of chopped tomatoes1 tablespoon tomato puréePinch of mixed dried herbsBlack pepper to taste 80g dry whole wheat pasta40g mozzarella ball

1 teaspoon olive oil½ onion, finely chopped½ garlic clove, finely chopped 75g of chopped tomatoes1 tablespoon tomato puréePinch of mixed dried herbsBlack pepper to taste 100g dry whole wheat pasta60g mozzarella ball

Heat the oil in a pan. Cook the onion until soft and add the garlic; cook for another minute. Add the chopped tomatoes, tomato purée and mixed herbs and simmer gently for 15 minutes until the sauce is thick and rich. Add pepper to taste. Cook the pasta according to packet instructions and top with torn mozzarella and fresh herbs. Serve with a green salad.

BACON AND EGG SALAD


1 slice grilled unsmoked bacon1 hardboiled egg chopped1 small wholemeal roll2 tablespoons blue cheese2 tablespoons light balsamic vinaigrette30g avocado, sliced1 tomato, diced 150g mixed salad leaves

2 slices grilled unsmoked bacon1 hardboiled egg chopped1 medium wholemeal roll2 tablespoons blue cheese2 tablespoons light balsamic vinaigrette¼ avocado, sliced1 tomato, diced 150g mixed salad leaves

Place salad on a plate and top with all the other ingredients. Mix together in the dressing and serve with the warm wholemeal roll on the side.

LAMB PITTA POCKETS


113g lamb meatballs1 wholemeal pitta bread1 teaspoon feta cheese65g low-fat Greek yoghurt ½ cucumber 1 tablespoon lemon juice½ teaspoon Forever Bee HoneyPinch of garlic powderBlack pepper to tasteChopped or pinch of oregano

150g lamb meatballs1 wholemeal pitta bread2 teaspoons feta cheese65g low-fat Greek yoghurt ½ cucumber 1 tablespoon lemon juice½ teaspoon Forever Bee HoneyPinch of garlic powderBlack pepper to tasteChopped or pinch of oregano

Spray a pan with low-calorie oil and gently cook through meatballs tossed in oregano. Pat meatballs dry on kitchen paper before adding in a warm pitta with cucumber sticks and crumbled feta. Serve with homemade tzatziki sauce. Sauce: combine Greek yoghurt with garlic powder, lemon and Forever Bee Honey.

F.I.T. TIPMake the chilli vegetarian

by substituting the beef with a meat-free alternative.

Meat-free mince is often packed with protein too

– result!

CURRIED CHICKEN SALAD


115g cooked chicken breast, cubed140g boiled baby new potatoes, cut3 tablespoons low-fat yoghurt1 tablespoon low-fat French dressing1 teaspoon curry powder1 teaspoon tomato paste150g salad spinach leavesOrange or apple

140g cooked chicken breast, cubed200g boiled baby new potatoes, cut3 tablespoons low-fat yoghurt1 tablespoon low-fat French dressing1 teaspoon curry powder1 teaspoon tomato paste150g salad spinach leavesOrange or apple

Combine all the dressing ingredients together then add to the chicken and potatoes. Mix well and serve on a bed of spinach leaves. Enjoy the fruit for dessert.

39 40

CONTINUED FROM PAGE 38.

TYPE SERVING SIZE

WOMEN MEN

OATS Rolled (GF) 43g (161kcal) 56g (209kcal)

GRAINS Quinoa 43g (123kcal) 56g (189kcal)

Rice (wild or brown) 45g (175kcal) 61g (264kcal)

Barley 105g (126kcal) 157g (188kcal)

Popcorn (plain with salt n pepper)2 tablespoons uncooked or

16g cooked (62kcal)3 tablespoons uncooked or

42g cooked (93kcal)

Wheat semolina 35g (raw = 122kcal) 55g (raw = 192kcal)

BREAD Wholemeal bread 1 slice (87kcal) 2 slices (174kcal)

Wholemeal tortillas 1 tortilla (117kcal) 2 tortillas (234kcal)

Corn tortilla 2 small (120kcal) 4 small (200kcal)

Crumpet 1 crumpet (120kcal) 1½ crumpet (180kcal)

PASTA Whole wheat pasta 93g (126kcal) 140g (188kcal)

GF pasta 35g (dry = 124kcal) 50g (dry = 199kcal)

Rice noodles 50g (67kcal) 100g (135kcal)

LEGUMES (CANNED)

Chickpeas 133g (153kcal) 200g (196kcal)

Black beans 40g (46kcal) 60g (70kcal)

Pinto beans 114g (156kcal) 171g (234kcal)

STARCHY VEG Baked desiree potato 300g (165kcal) 300g (165kcal)

Baked sweet potato 150g (130kcal) 225g (195kcal)

Butternut squash 226g (75kcal) 410g (131kcal)

GF - Gluten Free

CARBOHYDRATES.

CREATE YOUR PERFECT MEAL.For a quick and easy way to add variety to your lunches and dinners, create your own perfect meal by making one selection from each of the four categories. Following these food charts ensures that you’re getting the correct balance of protein, carbohydrates and healthy fats with each meal while staying within your recommended calories.

HAWAIIAN VEGGIE BURGER


1 fresh veggie burger 1 medium wholemeal roll25g haloumi cheese, sliced1 unsweetened pineapple ring¼ avocado, mashedHandful of watercress

1 fresh veggie burger 1 medium wholemeal roll50g haloumi cheese, sliced1 unsweetened pineapple ring½ avocado, mashedHandful of watercress

Grill the burger and the haloumi cheese. Spread the avocado onto both sides of the roll and layer on the watercress, burger, cheese and pineapple.

SPICY BEEF STIR-FRY


1 teaspoon coconut oil150g lean beefsteak, cut into thin strips¼ teaspoon chilli paste ½ teaspoon light oyster sauce 100g cooked rice noodles100g stir-fried vegetables

1 teaspoon coconut oil200g lean beefsteak, cut into thin strips¼ teaspoon chilli paste ½ teaspoon light oyster sauce 100g cooked rice noodles100g stir-fried vegetables

Heat a wok or large frying pan. Pour in the oil and swirl around the pan, then tip in the beef strips and chilli. After about 3 minutes, pour over the oyster sauce. Cook until heated through and the sauce covers the meat. Remove and keep warm. Stir in the vegetables, cook until softened, and serve with noodles cooked as instructed on the pack.

TOMATO AND THYME FISH


1 teaspoon olive oil ¼ onion, chopped 100g chopped tomatoA few sprigs thyme1 teaspoon light soy sauce200g white fish fillets200g baked potato1 tablespoon fat-free fromage frais50g green beans 130g fresh raspberries

1 teaspoon olive oil ¼ onion, chopped 100g chopped tomatoA few sprigs thyme1 teaspoon light soy sauce250g white fish fillets250g baked potato1 tablespoon fat-free fromage frais50g green beans 130g fresh raspberries

Heat the oil in a frying pan, add the onion and fry for 5-8 minutes until lightly browned. Stir in the tomatoes, thyme and soy, then bring to the boil. Simmer for 5 minutes then add the fish to the sauce and cook for 8-10 minutes. Serve with baked potato topped with fromage frais. Enjoy fresh raspberries for dessert.

PARMESAN CHICKEN


115g chicken breast1 teaspoon olive oil140g cooked whole wheat pasta80g tomato and basil pasta sauce1 tablespoon dry grated parmesan cheese100g carrotsPinch cinnamonPinch Italian dried herbs

145g chicken breast1 teaspoon olive oil140g cooked whole wheat pasta100g tomato and basil pasta sauce1 tablespoon dry grated parmesan cheese100g carrotsPinch cinnamonPinch Italian dried herbs

Put ¼ teaspoon of oil on the chicken with the Italian herbs. Add the sauce and cheese and bake at 180°C for 25-30 minutes until chicken is cooked through. Prepare the pasta and top with ½ teaspoon of oil. Steam the carrots, add a pinch of cinnamon, and serve.

CAESAR SALMON WRAP


1 wholemeal pitta bread150g tinned pink salmon2 tablespoons light Caesar dressing 1 tablespoon grated parmesan cheese 1 handful spinach leaves75g grapes

1½ wholemeal pitta bread200g tinned pink salmon2 tablespoons light Caesar dressing 1 tablespoon grated parmesan cheese 1 handful spinach leaves

Fill the pitta with the leaves. Combine salmon with cheese and dressing and fill the bread. Serve with grapes on the side (women only).

41 42

TYPE SERVING SIZE

WOMEN MEN

FISH Tuna 113g (154kcal) 142g (193kcal)

Cod 113g (90kcal) 142g (112kcal)

Salmon 85g (184kcal) 113g (245kcal)

TURKEY Turkey bacon 3 slices (159kcal) 4 slices (212kcal)

Turkey fillet 113g (119kcal) 142g (149kcal)

Turkey mince 113g (199kcal) 142g (250kcal)

Sandwich meat 113g (139kcal) 170g (193kcal)

CHICKEN Chicken breast (grilled) 113g (168kcal) 142g (210kcal)

Ground chicken (ask butcher to mince for you) 113g (168kcal) 142g (210kcal)


BEEF 95% Lean mince 85g (110kcal) 113g (147kcal)


EGG Egg 1 whole + 3 whites (134kcal) 2 whole (152kcal)

Powdered egg substitute 6g (18kcal) 12g (37kcal)

DAIRY Plain fat-free greek yogurt 250g (142kcal) 333g (189kcal)

Fat-free cottage cheese 150g (102kcal) 195g (133kcal)

Semi-skimmed milk 296ml (100kcal) 355ml (121kcal)

VEGETARIAN Lentils (dried) 50g (52kcal) 100g (105kcal)

Black beans 40g (46kcal) 60g (70kcal)

Steamed tofu 227g (166kcal) 283g (207kcal)

Forever Lite Ultra (without milk) 25g or 1 scoop (96kcal) 25g or 1 scoop (96kcal)

Edamame (shelled) 78g (153kcal) 118g (231kcal)

Veggie burger 1 burger 60g (96kcal) 1½ burgers 90g (144kcal)

PROTEIN. PRODUCE.TYPE SERVING SIZE

WOMEN MEN

FRUIT (fresh or frozen)

Apple 1 med (67kcal) 1 med (67kcal)

Apricot 4 small (52kcal) 4 small (52kcal)

Banana 1 small (81kcal) 1 small (81kcal)

Berries (all) 175g (65kcal) 175g (65kcal)

Cantaloupe melon 117g (28kcal) 117g (28kcal)

Grapefruit ½ large (56kcal) ½ large (56kcal)

Grapes 151g (98kcal) 151g (98kcal)

Orange 1 med or 2 clemetines (43kcal)

1 med or 2 clemetines (43kcal)

Peach 1 med (50kcal) 1 med (50kcal)

Pear 1 med (58kcal) 1 med (58kcal)

Pinapple 165g (68kcal) 165g (68kcal)

Tomato 200g (28kcal) 200g (28kcal)

FRUIT (dried)

Raisins 20g (54kcal) 20g (54kcal)

Prunes 4 large (58kcal) 4 large (58kcal)

VEGETABLES (fresh, frozen, raw

or steamed)

Artichokes 1 large (60kcal) 1 large (60kcal)

Carrots 128g (44kcal) 128g (44kcal)

Asparagus 18 spears (40kcal) 18 spears (40kcal)

Corn on the cob 1 whole (47kcal) 1 whole (47kcal)

Brussel sprouts 12 sprouts (54kcal) 12 sprouts (54kcal)

FREE Courgette 1 (40-50kcal) 1 (40-50kcal)

Pepper Free Free

Broccoli Free Free

Cabbage Free Free

Celery Free Free

Cucumber Free Free

Green beans Free Free

Kale Free Free

Lettuce (all types) Free Free

Spinach Free Free

Cauliflower Free Free

43 44

FATS.TYPE SERVING SIZE

WOMEN MEN

NUT Peanut butter 1 tablespoon (91kcal) 1½ tablespoons (137kcal)

Almond (whole and unsalted) 12 almonds (14.4g/88kcal) 18 almonds (21.6g/132kcal)

Walnuts (halves) 7 halves (21g/145kcal) 10 halves (30g/206kcal)

Cashew (whole and unsalted) 7 cashews (15g/86kcal) 10 cashews (22.5g/129kcal)

Pistachio 20 kernals (15g/90kcal) 30 kernals (30g/129kcal)

FRUIT Avocado 50g (95kcal) 56g (106kcal)

Coconut flakes (unsweetened) 18g (57kcal) 20g (63kcal)

Olives 9 whole (19kcal) 10 whole (20kcal)

SEED Pumpkin seeds 1½ tablespoons (124kcal) 2 tablespoons (170kcal)

Sunflower seeds 1½ tablespoons (86kcal) 2 tablespoons (115kcal)

Chia seeds 1½ tablespoons (13kcal) 2 tablespoons (27kcal)

Flax seeds 1 tablespoon (135kcal) 1½ tablespoons (202kcal)

OIL Olive oil 2 teaspoons (90kcal) 1 tablespoon (135kcal)

Coconut oil 2 teaspoons (90kcal) 1 tablespoon (135kcal)

Sunflower oil 2 teaspoons (90kcal) 1 tablespoon (135kcal)

DAIRY Mozzarella cheese 28g (72kcal) 28g (72kcal)

Reduced-fat cheese 28g (77kcal) 43g (117kcal)

Full-fat cheese 14g (58kcal) 21g (87kcal)

Dark chocolate (at least 70% cacao) 14g (71kcal) 21g (107kcal)

NOTES.

45

CONGRATULATIONS ON COMPLETING

FOREVER BEGINNER 2!

YOU DID IT!

WHAT’S NEXT? BUILD ON EVERYTHING YOU’VE LEARNED IN

THE FIRST PART OF THE PROGRAMME, TRY NEW RECIPES AND EXPAND YOUR FITNESS

KNOWLEDGE WITH F15 INTERMEDIATE.Don’t forget to record your weight and measurements on P.6

to track your progress. This is always a great time to re-evaluate your goals and make sure you’re pushing for what you want.

ALREADY MET ONE OF YOUR GOALS? AMAZING WORK!

Consider the progress you’re making and the changes you’re seeing in your body and set a new goal to challenge yourself!

Not ready to move on? Repeat the F15 Beginner programme until you achieve your maximum results or are

ready for a new challenge, whichever comes first!

Find out more about F15 Intermediate at foreverliving.com or speak to the FBO who gave you this booklet.

Share your success with F15 on social media using the hashtag #IAmForeverFIT. We can’t wait to hear about your

transformation and the goals you’ve reached.

facebook.com/foreveruk

@officialforever @foreveruk46

NOTES.

Ensuring the highest quality.

We own numerous patents for the stabilisation of aloe vera, which assures you of the highest quality aloe vera-based health and beauty products. Our aloe vera products were the first to receive the International Aloe Science Council Seal of Approval for consistency and purity. Many of the products also feature the Kosher, Halal and Islamic Seals of Approval. Forever does not test its products on animals.

foreverliving.comforeverknowledge.info

Forever Business Owner:

Code: 1305/C July 2018

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